8/9/2019

Functional Fitness

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Friday, Friday, Friday. Get after today’s training and enjoy your weekend. Keep your row intervals consistent between sets. Shoot for roughly an 80% effort on each interval.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

Banded face pull 3x20

Ring push up plank hold (keep feet in rings ~6 inch off ground) 3x 0:30

Single arm DB overhead lunge 3x10 ea leg/arm

C. Metcon

15 AMRAP

100 DU
20 pull ups
20 pistols (total)

D. Conditioning

Row 3 sets of (1000m, 750m, 500m)

Rest row 1:00 between sets, Rest 4:00 between sets

E. Gymnastics

5 rounds, not for time

Handstand walk 50'

If unable HSW, do 20 shoulder taps against wall

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#cronusfit #rltw #besomebody #earnit #paytheman